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Seated Dip Machine strength standards

What is a good Seated Dip Machine?

For a 180 lb male, an Intermediate Seated Dip Machine is about 240 lb (1.33x bodyweight). Advanced starts around 345 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Seated Dip Machine Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 44 91 160 248 349
120 51 101 173 264 368
130 57 111 185 279 386
140 64 120 197 293 403
150 71 129 208 307 419
160 77 137 219 320 434
170 83 146 230 333 449
180 89 154 240 345 463
190 95 161 249 356 476
200 101 169 259 368 489
210 107 176 268 378 502
220 112 184 277 389 514
230 118 191 285 399 525
240 123 197 294 409 537
250 129 204 302 418 548
260 134 210 310 428 558
270 139 217 317 437 568
280 144 223 325 445 578
290 149 229 332 454 588
300 153 235 339 462 598
310 158 241 346 471 607

The Seated Dip Machine standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Seated Dip Machine Standards by Age

How the Seated Dip Machine standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 68 122 197 290 396
20 77 140 226 332 453
25 79 144 232 341 465
30 79 144 232 341 465
35 79 144 232 341 465
40 79 144 232 341 465
45 75 136 220 323 441
50 71 128 207 304 414
55 65 118 191 281 383
60 60 108 174 256 349
65 54 98 158 232 316
70 48 88 141 208 283
75 43 78 126 186 253
80 39 70 113 166 226
85 35 63 101 149 203
90 31 57 91 134 183

The Seated Dip Machine standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Seated Dip Machine Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 240 lbs (1.33x bodyweight) on the Seated Dip Machine is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

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What the Seated Dip Machine Strength Levels Mean

Beginner

You are learning the movement path and resistance curve on the Seated Dip Machine, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Seated Dip Machine. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Seated Dip Machine technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Seated Dip Machine setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Seated Dip Machine is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Seated Dip Machine

Tier-specific training recommendations to move your Seated Dip Machine to the next level.

Beginner → Novice Building Your Foundation
  • Train the Seated Dip Machine 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Seated Dip Machine.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Seated Dip Machine under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Seated Dip Machine

Primary Muscles Shoulders (Deltoids), Triceps, Chest
Equipment Seated Dip Machine
  1. Adjust the seat height so your hands grasp the handles comfortably with your elbows at a 90-degree angle.
  2. Sit down and firmly plant your feet on the ground.
  3. Grasp the handles with a firm grip, keeping your elbows close to your body.
  4. Engage your core and press down on the handles, straightening your arms and extending your elbows.
  5. Pause briefly at the bottom of the movement, ensuring full extension of the arms.
  6. Slowly return to the starting position by bending your elbows and controlling the weight back up.
  7. Repeat for the desired number of repetitions, maintaining proper form throughout.
  8. Exhale while pressing down and inhale while returning to the starting position.

Tips

  • Keep your back straight and avoid leaning forward to maintain proper alignment.
  • Control the movement to avoid using momentum.
  • Adjust the seat height properly to ensure a comfortable and effective range of motion.
  • Start with a lighter weight to focus on form before increasing resistance.

Where Do These Seated Dip Machine Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Seated Dip Machine table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Seated Dip Machine itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Seated Dip Machine depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Seated Dip Machine after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Seated Dip Machine table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.